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Modifying your diet can help in reducing acne. Studies suggest that foods associated with rapid increase in the blood sugar level are responsible for triggering acne outbreaks. Insulin production increases rapidly to lower the blood sugar level. However, too much insulin circulating in your blood is bad for your acne prone skin. It activates the oil glands and stimulates rapid growth of cells that clog the skin pores, thereby leading to breakouts. While limiting consumption of foods that increase the blood sugar level such as sugar and refined grains helps in reducing acne, consuming foods that help in fighting breakouts can help in keeping your skin acne-free.
The Following Foods Are Considered To Be The Best For The Acne Prone Skin.
1. Fish
Acne is an inflammatory skin disorder. The omega-3 fatty acids present in fish oil, especially EPA, help in increasing production of anti-inflammatory prostaglandins that help in curbing inflammation. Furthermore, the omega-3 fats help in blocking excess sebum secretion, which makes the skin oily and increases risk of breakouts. Moreover, the omega-3 fat DHA, by reducing stress, helps in reducing stress-related breakouts. Hence, oily fish is an excellent food for the acne prone skin.[1]
2. Walnut
Walnut contains nutrients that are good for the acne prone skin. The anti-inflammatory omega-3 fatty acids present in walnuts help in soothing the irritated skin. Walnut is also a good source of antioxidants such as selenium that help in reducing skin damage, improving blood circulation in the skin and keep the skin healthy.[2]
3. Lemon Juice
To reduce the swelling and redness of an existing breakout and to diminish future acne outbreaks, include lemon juice in your diet. The strong antibacterial property of lemon juice helps in destroying the acne causing bacteria. Lemon juice is also a source of vitamin A, niacin and thiamin that are known for their anti-acne property. It is an excellent source of vitamin C, which is good for the skin and supports healthy immune function. Citric acid in lemon juice assists in detoxification. Removal of toxins from the blood helps in diminishing acne outbreaks.[3]
4. Cranberries
Cranberries are known for fighting off infections. They can also help in eliminating the infection of the hair follicles that causes acne. They help in obstructing the bacteria that cause acne from penetrating the skin. Moreover, cranberries are rich in vitamin C and bioflavonoids that are good for the skin health. Adding cranberries and cranberry juice to the diet helps in reducing the frequency and severity of acne outbreaks.[4]
5. Leafy Greens
Leafy greens are rich in vitamin A. Lack of vitamin A in diet tends to worsen acne. Vitamin A helps in reducing excess sebum secretion, thereby making the skin less oily. The fiber and nutrient rich leafy green vegetables assist in removal of the digestive wastes from the body. By lowering the load of toxic substances in the body, they help in reducing breakouts. Leafy greens also contain small amount of omega-3 fats that are good for the acne prone skin.[5]
6. Pumpkin Seeds
Zinc helps in managing acne. By improving the body’s immune response, zinc helps in reducing inflammatory reactions that lead to acne. Pumpkin seeds are a good source of zinc. This natural source of zinc is considered better than zinc supplements as you can consume them for a prolonged period without worrying about side effects. Moreover, they also contain essential fatty acids that help in keeping the skin healthy.[6]
